Khaberni - Before you turn off the lights and lay your head on the pillow, your hand automatically reaches for the phone: a few minutes of browsing, one last message, or a quick look at social media networks, then minutes turn into a longer time without you noticing.
This daily scene has become a common habit for millions of people, but it might be more dangerous than we realize. While many believe that using the phone before sleep is a way to relax, recent medical opinions suggest that exposure to screens at this critical time can disrupt the body's biological clock, negatively affect the quality of sleep, brain functions, and overall health in the long term.
The harms of using the phone before sleep
Medical reports clarify the impact of using the phone before sleep on your body and mind, and when this daily simple behavior becomes a silent health hazard.
The senior director and head of the internal medicine unit at Fortis Hospital - Gurgaon, Dr. Satish Kaul, stated that using the phone or any digital screen before sleep is not as innocuous as some think.
According to the Hindustan Times, he explained that the screens emit blue light that deceives the brain into thinking it is still daylight, leading to the suppression of melatonin secretion, which is responsible for sleep, and thus delaying the body's biological clock. Even 20 to 30 minutes of browsing can significantly delay sleep.
He added that this behavior over time can lead to insomnia, as the brain remains in a state of activity and stimulation due to the bright light and engaging content, making it difficult to relax and prepare for sleep.
The impact of using the phone before sleep
Dr. Kaul explains that using screens before sleep does not cause direct structural damage to the brain, but clearly affects its functions, indicating that lack of sleep resulting from phone use affects memory, attention, mood, and the ability to think clearly, and that if this behavior becomes a daily habit, it might increase anxiety or mood declines in some individuals.
He pointed out that users may suffer from: eye strain, headaches, nervousness, general fatigue the next day, and noted that using screens at night reduces deep sleep and Rapid Eye Movement sleep, making sleep uncomfortable even if it lasts for an adequate number of hours.
The impact on overall health
According to Dr. Kaul, the impact is not only on sleep but extends to overall health in the long term, saying: "Chronic sleep disorders are associated with weight gain, poor sugar level control, high blood pressure, weakened immunity, increased stress levels, and sleep is a fundamental element for health, and any habit that disrupts it will reflect negatively on the body over time."
How to safely use your phone at night?
To use your phone safely at night, the Indian doctor advises keeping a timing interval of no less than one hour without screens before sleep, and those who suffer from sleep disorders may need 60-90 minutes.
He also recommends using night mode or a blue light filter, reducing screen brightness, keeping the phone away from the bed to avoid repeated browsing, activating 'Do Not Disturb' mode, avoiding exciting or emotional content at night, and replacing browsing with calm activities such as reading, mild stretching, or preparing for the next day.
Tips for healthy and deep sleep
To improve sleep quality, experts advise, sticking to a consistent sleep and wake-up time, even on weekends, getting 7 - 8 hours of sleep daily, avoiding sleeping hungry or with a full stomach, maintaining a quiet, dark, and moderately tempered bedroom, reducing daytime naps, regularly engaging in physical activity, but not right before sleep, and offloading anxieties before sleep through journaling or planning for the next day.
